View Full Version : Ruffian - On The Road to the 2008 CPU Nationals
Hey you all, Im assuming I posted this in the correct forum....
First a quick intro: I had knee surgery on November 30 and have *just* begun a program that includes squatting and deadlifting. However, I did one competition on bench press a month after the surgery and although I had an opportunity to qualify for 2007 nationals in the BP only- money didnt come through and it wasnt an option. My goal is now to be able to get good enough numbers to qualify for the 3-lift for nationals in 2008, although I have a long ways to go yet. Right now I am on a 4 week Sheiko cycle and bulking up to 155 lbs, I then intend on doing a modified Velocity Diet to cut down to around 135 (leaving only 3 pounds to drop to reach competition weight!)
My current maxes:
BP- 125 lbs (I have only been training to bench heavy since November and it has increased by around 50 lbs.... Still pretty weak although I am only 5 lbs away from a provincial record for the womans 60 kg weight class)
Squat- 120 X 3
Deadlift- 145X8
Yesterday's workout-
HIghbar Squats-
I HATE THESE!!! Lol, I have the nastiest bruise across the top of my traps.
12 X bar- atf
8 X 75 lbs - atf
4 X 90 lbs - atf
2 (3 X 105 lbs) - atf
6 (3 X 120 lbs)- belted. Had my belt REALLY tight for the last two sets and I was grunting like crazy!
Good mornings-
I have never done these before so my partner gave me a few pointers and they are definitely the thing I am feeling the most today!
12 X bar
10 X 75 lbs
2 (10 X 100 lbs)- The last set sucked, and these totally wasted my hammies!!!
BO Barbell Rows-
The hardest part on these was trying to stand LOL! ITs amazing how much those squats waste you...
4 (10 X 80 lbs)
Wide Grip pulldowns-
Found out my grip was, as my partner puts it "super duper extra wide" so I ended up doing a closer grip... Thats the reason for the sudden jump in weights!
2 (12 X 75 lbs)
2 (10 X 90 lbs)
Oblique Raises-
DAmn these sucked after all the grip work, and squats.... My hands were raw after the first set so I ended up using wraps... and I HATE wraps...
12 p/side X 45 lbs
2 (15 p/side X 55 lbs)
I then did about 10 minutes of stretching, because I LOVE to stretch... and while I am sore, Im sure that Im not quite as stiff as I could have been. I then went home and did some physio on my knee (yanking on the skin *ouch* and pushing on my knee cap).... My knee still isnt quite used to squatting, I think it will probably take a while for me to build up it's strength again. I cant wait to test my 1rm on squat and dead after this program is done!
Big Jawn
04-14-07, 1:17 pm
Glad to see another girl jumping head first into the powerlifting world. I'll do my best togive you some guidance...
Have you done many competitions?
If not, Nationals is a very intimidating place and I recommend having as much meet experiance as possible going into it, so you know what to expect. Start planning on Sask Provincials, another local meet (Calgary Open, a small local meet? w/e), and possibily Western Canadians which may still be in Sask.
Is that the CMS-MS Sheiko routine I gave deeds? or one you found elsewhere?
Sheiko progs found on the net were designed mostly for elite Russian and Ukrainian lifters and should be perfomed carefully as they hold large amounts of volume that can be lethal to an unexperianced lifter with token powerlifting training under their belt.
PM me with any questions.
Giant Killer
04-14-07, 1:20 pm
Looking forward to your log Ruffian. Not much in the department of female powerlifters here so I'm interested...
Here's a good log I'm subscribed to, a proffesional powerlifter Kathy Fields, and her log "Beauty & the Beast Called Iron"
http://forum.animalpak.com/showthread.php?t=532
You might be interested in checking that out.
Big Jawn-
I did alot of training before, I competed in track and field for years at a provincial level so I wasnt new to squats. I have been weightlifting for about a year and a half, I just had to take around 6 months off for legs because of my surgery. Although, I did give myself a good month or so of prep work to begin building up to a program. I have done only one competition but I do plan on doing provincials (obviously because I will have to get some 3 lifts under my belt), probably the wing-17 comp in Winnipeg and maybe one or two more in Regina or Moose Jaw. I intend on getting at least 3 comps in before nationals next year, but this summer will be used to build myself up to competition level. When are the Western Canadians? If they are over the summer then I wont be able to compete because Ill be in Orlando, Fl working over the summer (Green card holder)... I hope to train at the Orlando Barbell down there and maybe get in a competition, but thats all up in the air right now. Deeder did suggest that program to me though....
ALso, I sent ya a PM, did ya get it?
giant_killer-
I have been following up on her journal, although, she hasn't updated it in a little while. That woman can bench an insane amount and I am CRAZY jealous!!! Hopefully I wont let you down with my log, Ill be doing alot of experimenting this summer with different powerlifting programs and diets... This will be my first year training the 3 lift heavy, and I plan on trying to accelerate my lifts as quick as possible! I only need to add fourty kilos (using a projected 1rm on my squat and dead) to qualify for nationals... I'm thinking that I should be able to add onto my numbers fairly quickly because of muscle memory. However, I will be completely RAW with exception of my belt, with my knee surgery I cant use knee wraps until I have it strong enough to handle some decent weight, I would probably rip my kneecap right out! But I do intend to follow Kathy's progress and read her suggestions for shirts, the only thing I would consider picking up would be a shirt, probably an F6 because Im told I bench with an insane arch. Anyways... thanks for posting you guys! Its always nice to feel wanted ;) lol
lookin forward to following your log...as has been said, always good to see ladies interested in getting mad strong!!
Good luck in your training!
Sup Ruffian! Happy to hear you knee is not giving you too much grief :) Don't let those GM's kill you either, you'll be doing more than most people deadlift soon!
IRBS and Risk- Thanks! Im hoping to get mad strong by october... Not that anyone competes in my weight class or anything but it would be sweet to shatter some provincial records!!!
Well yesterday was a workout cut short because of a birthday party, work and studyage. I have 5 finals next week (one every day) and so I have a shit ton of studying to do this weekend.... Racing through that workout was death! I didnt get any assistance work done but I managed to do all the bench and deadlift stuff and still make it to my brothers bday supper on time.
Bench press-
Overall the bench SUCKED... For some reason everything felt so much heavier than it should have and my last sets were terrible. Im assuming this is because of a stomach flu that has been kinda hanging on, and also because this is the only lift I actually know my 1rm for..... The other ones are projected and I Think the projected is WAY low!
12 X bar - I made a point to really focus on speed on these lighter sets, I need to improve my speed off my chest because that is my sticking point.
5 X 65 lbs
4 X 75 lbs
2(3 X 87.5)
Now this last set went a bit stupid... it was supposed to be six sets of three at 100 pounds, but in my rush I loaded the bar wrong and put on too much weight... Then I psyched myself out so I took off weight so it was too little and eventually did the right weight. Could have saved alot of grief if I would have paid attention in the first place... Oh well.
2 X 105 lbs- Failed on the last rep, felt REALLY heavy even though I have done triplets at this weight before.
2(3 X 95 lbs) Felt easy on the second set, I really focussed on keeping my shoulder blades pressed together, so I went on to the actual weight I was supposed to be doing.
3(3X100 lbs) Failed on the very last rep but everything else was relatively ok. My failing point has changed in the last few months, I used to fail where my tris picked up but now its right off my chest. Although, supposedly thats a good thing for shirted benching... Not that i have or can afford a shirt, but you know.
Deadlifts-
On these I have been told that I pick my hips up too fast, so Ive been really trying to stay low because my legs are my strongest point.
8 X 50 lbs
4 X 85 lbs
4 X 100 lbs
2(3 X 120 lbs)
5(3 X 135 lbs)- I wore my belt on the last three sets of deads
Overall, my deads are WAY too easy for this program! Im wondering if anyone has any suggestions.... Should I bump up the weight and jack my projected 1 RM? It would have been alot easier if I could have tested it, but I had a feeling that would only mean bad things for my knee. Big Jawn?!?! I want to get the most out of this program as possible, and considering how hard my partner was struggling to rep out his weight... not to mention the fact that I was able to do this with very minimal breaks in between sets.. Well it kinda SCREAMS at me that I underestimated myself on deads...
So yeah... suggestions maybe?!?
Overall, my deads are WAY too easy for this program! Im wondering if anyone has any suggestions.... Should I bump up the weight and jack my projected 1 RM? It would have been alot easier if I could have tested it, but I had a feeling that would only mean bad things for my knee. Big Jawn?!?! I want to get the most out of this program as possible, and considering how hard my partner was struggling to rep out his weight... not to mention the fact that I was able to do this with very minimal breaks in between sets.. Well it kinda SCREAMS at me that I underestimated myself on deads...
So yeah... suggestions maybe?!?
Well, I've always been taught to stick to your %'s until the end of a cycle, but if they are that easy I don't know, maybe up them a little more. I would like to see Big Jawn's imput or maybe Sgt Rock or BEASTOF RAGE on this one. I would shoot one of them a PM and see what they have to say.
Big Jawn
04-15-07, 8:39 pm
Deadlifts-
On these I have been told that I pick my hips up too fast, so Ive been really trying to stay low because my legs are my strongest point.
8 X 50 lbs
4 X 85 lbs
4 X 100 lbs
2(3 X 120 lbs)
5(3 X 135 lbs)- I wore my belt on the last three sets of deads
Overall, my deads are WAY too easy for this program! Im wondering if anyone has any suggestions.... Should I bump up the weight and jack my projected 1 RM? It would have been alot easier if I could have tested it, but I had a feeling that would only mean bad things for my knee. Big Jawn?!?! I want to get the most out of this program as possible, and considering how hard my partner was struggling to rep out his weight... not to mention the fact that I was able to do this with very minimal breaks in between sets.. Well it kinda SCREAMS at me that I underestimated myself on deads...
So yeah... suggestions maybe?!?
I take it your deads are derived from a Sheiko program? Which more then likely rides on a percentage of 80% for sets of three usually in the 4-7 set range. Correct me if I'm wrong?
Assuming thats the template your using, it can be very deceptive. 80 percent is probably a weight you can lift for a minimum of 5 clean reps, 90 percent is probably more in your 2-3 rep range. But there is no way you'll be able to perform 90% for 6 sets of three with good form. Boris Sheiko's concepts believe that 80 is a good percentage to stimulate growth while not overloading the CNS to a point where you will need to back off after a few weeks of heavy training, like you would if you pumped out triples with 90 percent day and night.
All this said, if after 135 X 3 X 5 sets you are not feeling challenged whatsoever and wake up feeling warm and cuddly the next day. Then you likely haven't challenged yourself enough. But Sheiko is not about progressing to a newer heavier weight each week, you ride the same weight thru the 4-5 week cycle incorperating different rep schemes and exercises. Next time, if you need a better perception of just what your one rep max would be try performing a max triple, if you feel quite challenged with that third rep, then chances are thats about 90% of your 1rm.
Try increasing your weight to 140-145 next week, if that work stick with it...but try for some consistancy throughout the cycle, theres no reason to be missing a rep.
Overall, my deads are WAY too easy for this program! Im wondering if anyone has any suggestions.... Should I bump up the weight and jack my projected 1 RM? It would have been alot easier if I could have tested it, but I had a feeling that would only mean bad things for my knee. Big Jawn?!?! I want to get the most out of this program as possible, and considering how hard my partner was struggling to rep out his weight... not to mention the fact that I was able to do this with very minimal breaks in between sets.. Well it kinda SCREAMS at me that I underestimated myself on deads...
So yeah... suggestions maybe?!?
Don't fuck with Linear Progression. Ends up you up your raise your work lifts to your new jaycked 1RM and you stall out near the end of the peaking phase, all the more reason to switch to progressive overload :) Stick with it Ruff, and start doing some low box squats to keep your hips down.
I take it your deads are derived from a Sheiko program? Which more then likely rides on a percentage of 80% for sets of three usually in the 4-7 set range. Correct me if I'm wrong?
Assuming thats the template your using, it can be very deceptive. 80 percent is probably a weight you can lift for a minimum of 5 clean reps, 90 percent is probably more in your 2-3 rep range. But there is no way you'll be able to perform 90% for 6 sets of three with good form. Boris Sheiko's concepts believe that 80 is a good percentage to stimulate growth while not overloading the CNS to a point where you will need to back off after a few weeks of heavy training, like you would if you pumped out triples with 90 percent day and night.
All this said, if after 135 X 3 X 5 sets you are not feeling challenged whatsoever and wake up feeling warm and cuddly the next day. Then you likely haven't challenged yourself enough. But Sheiko is not about progressing to a newer heavier weight each week, you ride the same weight thru the 4-5 week cycle incorperating different rep schemes and exercises. Next time, if you need a better perception of just what your one rep max would be try performing a max triple, if you feel quite challenged with that third rep, then chances are thats about 90% of your 1rm.
Try increasing your weight to 140-145 next week, if that work stick with it...but try for some consistancy throughout the cycle, theres no reason to be missing a rep.
Not quite getting what you told me here, but yes.... the amount im lifting is from the excel sheiko calculations, but I had to calculate my 1rm on an estimation of my 5 rep max for deadlifts before. I was a bit concerned to test it when I was still building myself up, so my intent was to give it my best at a 3 or 5 rep and then plug that in... although, it felt way too easy... I might try adding 5 lbs and see if that feels any better.
Don't fuck with Linear Progression. Ends up you up your raise your work lifts to your new jaycked 1RM and you stall out near the end of the peaking phase, all the more reason to switch to progressive overload :) Stick with it Ruff, and start doing some low box squats to keep your hips down.
LOL! Not squats that Im having a problem with, tis deads. I tend to shoot my hips up really fast and pull mostly with my back and hammies. Im just trying to use the momentum from pushing with my legs to help me get it off the ground cuz as soon as I get it a couple inches up I have no problems at all...
Anyways, yesterdays workout was EASY compared to last week... My partner told me that I have been doing atf on all my sets, even the heavy ones (lol, I thought I was doing parallel... figures) so on the last two sets of the heavy weight, I gave just going to parallel a shot. Its going to take some work because supposedly I have a nasty habit of slowing down when I think i reach parallel. Anyways, the weight was super easy to parallel and it was more the practice than anything....
Anyways...
Squats-
12 X bar
75 X 8
90 X 5
2( 100 X 4)
5(120 X 3) - last two sets were tight belt, the first three were loose.
Zerchers-
DAMN these things HURT the arms, my arms hurt more from these than my legs did from the squats! I kept knocking my elbows on my
10 X bar, just to get a feel...
2(85 X 9)
Pullups-
Im like insanely weak on pullups, especially after squatting and stuff lol... Still doing assisted pullups *Cries*
-45 lbs:
10, 8, 6, 3 reps
BO rows
3(95lbs X 7)
Abs-
Incline situps with a medicine ball held over my head. These were DEATH lol
3 sets of 10 reps
I then did about ten minutes of stretching... Today Im hardly stiff at all which is a relief, but I tend to get more sore two days after working out.
LOL! Not squats that Im having a problem with, tis deads. I tend to shoot my hips up really fast and pull mostly with my back and hammies. Im just trying to use the momentum from pushing with my legs to help me get it off the ground cuz as soon as I get it a couple inches up I have no problems at all...
Box squats teach your hammys and hip flexors to be tight the starring position of the dead ;) Also try some platform pulls.
Why haven't you been putting up your workouts? I know you've been at the gym. I was there with you everytime! hehe
Don't leave everyone hanging Kristen!
Big Jawn
04-25-07, 12:37 am
Keep us updated.
Sorry everyone the last few weeks have been a litttleee on the insane side! I left for orlando for the summer on April 30th and spent most of my time hanging out with my boyfriend before that. Frankly this is the first time I have even had time to touch the animal pak forum. *sigh*
Anyways, I just got a job down here and have been training for the last few days, and I have also been terribly sick... I havnt been able to find a gym with weightlifting equipment that is near my house Bah. This place and cardio queens!!!! Honestly I swear half the population is anorexic and the other half is obese. Anywho, as soon as I find a gym that isnt a half hour away I will start again on the sheiko probram and update you guys again. Im sorry I kinda dropped off the planet, but dont worry you guys, I didnt forget about ya ;)
widdlewade44
05-11-07, 8:49 pm
Welcome back into the mix Ruffian. Hope you feel better soon and good luck finding a new Animal home down there to kick it and take names in. Peace.
Kevin
widdlewade44
You should get a pic of that shirt I bought you up here ;) Front double bi pose in it! heheh